began 10-12 rep range for strengthening arms, triceps and shoulders. will do 1 week and a half. doing rot cuff exercises
RRRinformation on how to max gains in work-outs
It is good to see that i’m already following most of these guidelines
RRRpower of cns training
RRRNew exxercise log variation info:
tweak exercises to make them more useful
http://www.T-Nation.com/...cises_more_evil
workout routine
http://www.T-Nation.com/...rogram_template
RRR using 3 degree decline allows for greater shoulder stability. All you need is a disc to prop up bench
http://www.T-Nation.com/strength-training-topics/2257
—PROGRESS REPORT—12-09-2012
A few core exercises are being included, that have a virtually limitless range. Due to the risks of performing a 1 rep max, CNS training will be used as a tool to gauge progress. Unless specified, exercises will not include weight of bar(45 lb).
Status: Only protein shake in morning, some insomnia. Some insomnia may affect cns performance. Exercises were taken with a min 3 minute rest time. No exercise is being performed beyond a set, so as to not affect the yield of results. A targeted projection was included, which is 1.1 the weight of previous workout(in other words, a targeted 10% increase on each exercise). Previous workout info has also been included.
current weight 201
1 set
bench press 4x185
wide lateral pulldown 4x225
dumbell shoulder raise 6x50 (left shoulder pain, at 60 lb, drop dwn weight).
machine triceps extens 4x140 (different kind of machine)
barbell biceps curl 4x90
previous workout:
bench press 4x140 n/a 10%
wide lateral pulldown 4x220 (last rep drop down weight)
barbell shoulder raise 4x50 (left shoulder pain, closest I got to injuring shoulder. Discomfort began at 2nd or 3rd rep)
machine triceps extens 4x190 (bad form in last rep)
barbell biceps curl 4x90 (bad form in last rep)
previous previous workout::
bench press 4x130
wide lateral pulldown 4x195
barbell shoulder raise 4x45
machine triceps extens 4x175
barbell biceps curl 4x80
observations: Joints feel more stable than last time. Despite little progress, feel that there is greater overall strength. Previous exercises might have contributed to increasing overall strength,but not contributing to improving one’s strength on benchmark exercises. Conclusion, review benchmark exercises. 4 months since last progress report.
New exxercise log variation info:
tweak exercises to make them more useful
workout routine
05-01-2013
New workout routine:
Day 1: Upper Body Power Day
Pendlay Rows: 3x3-5
Weighted Pull-Ups: 2x6-10
Rack Chins: 2x6-10
Bench Press: 3x3-5
Overhead Press: 3x6-10
Cambered Bar Curls: 3x6-10
Skull Crushers: 3x6-10
Day 2: Lower Body Power Day
Squats: 3x3-5
Hack Squats: 2x6-10
Leg Extensions: 2x6-10
Stiff Legged Deadlifts: 3x5-8
Glute Bridges: 2x6-10
Standing Calf Raises: 3x6-10
Seated Calf Raises: 2x6-10
Weighted Crunches: 2x6-10
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day
Pendlay Rows: 6x3 @ 65-70% of 3-5 max
Rack Chins: 3x8-12
Seated Cable Row: 3x8-12
Dumbbell Shrugs (incline): 2x12-15
Close Grip Pulldowns: 2x15-20
Seated Dumbbell Presses: 3x8-12
Uprights Rows: 2x12-15
Side Lateral Raises: 3x12-20
Woodchoppers: 3x8-12
Day 5: Lower Body Hypertrophy Day
Squats: 6x3 @ 65-70% of 3-5 max
Hack Squats: 3x8-12
Leg Presses: 2x12-15
Leg Extensions: 3x15-20
Stiff Legged Deadlifts: 3x8-12
Lying Leg Curls: 2x12-15
Seated Leg Curls: 2x15-20
Standing Calf Raises: 4x10-15
Seated Calf Raises: 3x15-20
Day 6: Chest and Arms Hypertrophy Day
Bench Press: 6x3 @ 65-70% of 3-5 max
Incline Bench Press: 3x8-12
Chest Press: 3x12-15
Incline Cable Flyes: 2x15-20
Preacher Curls: 3x8-12
Dumbbell Concentration Curls: 2x12-15
Spider Curls (incline): 2x15-20
Seated Tricep Extensions: 3x8-12
Rope Press Downs: 2x12-15
Hydra Presses: 2x10-12
Day 7: Rest
Notes: I am not performing as many leg exercises as I want because of my legs.
—PROGRESS REPORT—05-05-2013
A few core exercises are being included, that have a virtually limitless range. Due to the risks of performing a 1 rep max, CNS training will be used as a tool to gauge progress. Exercises include weight of bar. One week of resistance training is performed to get muscles accustomed to the range of motion. weight at 208-210
Status: Bad case of insomnia, loss of T levels. Exercises were taken with a min 3 minute rest time. No exercise is being performed beyond a set, so as to not affect the yield of results. A targeted projection was included, which is 1.1 the weight of previous workout(in other words, a targeted 10% increase on each exercise). In order to test max capacity, training is to near failure.
Bench Press: 3 x 160 used machine
Incline Bench Press: 4 x 180
Chest Press: 5 x 210
Incline Cable Flyes: 5 x 70
Preacher Curls: 4 x 110
Dumbbell Concentration Curls: 4 x 30
Spider Curls (incline): 5 x 35
Seated Tricep Extensions: 3 x 150
Rope Press Downs: 4 x 140
Hydra Presses: what are these
Day 4: Back and Shoulders Hypertrophy Day
Pendlay Rows: 3 x 135?
Rack Chins: 4 x 25?
Seated Cable Row: 3 x 190??
Dumbbell Shrugs (incline): 3 x 65
Close Grip Pulldowns: none
Seated Dumbbell Presses: 3 x 60
Uprights Rows: 3 x 90??
Side Lateral Raises: 3 x 30
Woodchoppers: 3 x 55
observations: right arm extremely weakened due to overstress from school work. Performed less than objective, but amazed a results.
a workout routine to iomplement in the future
—PROGRESS REPORT—09-07-2013
Due to the risks of performing a 1 rep max, CNS training will be used as a tool to gauge progress. Exercises include weight of bar. One week of resistance training is performed to get muscles accustomed to the range of motion. weight at 208-210
Status: Exercises were taken with a min 3 minute rest time. No exercise is being performed beyond a set, so as to not affect the yield of results. A targeted projection was included, which is 1.1 the weight of previous workout(in other words, a targeted 10% increase on each exercise). In order to test max capacity, training is to near failure.
2x208 chest press (discomfort rite shoulder)
6x65 dumbell incline
4x195 narrow grip bench(assist)
4x70 cable cross?
7x225 rack bench
3x 185 wide grip bench
4x45 incline flyes
4x210 pullup
6x35 dumbell pullover
6x80 one arm cable row(on row machine)
3x220 narrow grip pulldown
5x80 bent over dumbell row
4x80 stiff arm pulldown